How to Increase Running Speed and Endurance

Welcome to our essential guide to increase running speed and endurance. Many individuals embark on their running journey with an initial burst of enthusiasm, yet falter as they struggle to see tangible improvements in speed and endurance. The key, as any seasoned runner would tell you, is not just persistence, but consistency and a focused program. Your body needs a structured workout schedule that methodically targets different aspects of your fitness, enabling you to gradually build speed and stamina. Today, we’ll explore an essential running program featuring eight specific workouts that cater to this objective. This program is not just a random compilation of exercises; instead, it’s a well-thought-out regimen designed to enhance your overall running performance progressively and sustainably.

The following exercises are crucial components of an effective running program, each targeting specific aspects of your speed and endurance. Some are more speed-oriented, some focus on endurance, and some work on both. But remember, the key to running is consistency. If you stick to these workouts and do them on a regular schedule, you’ll notice improvements in your speed and endurance over time. If you are new to running, it might be better to start with our C25k or C210K guides.

1. Increase Running Speed and Endurance with Progression Runs

Progression runs, as the name suggests, involve gradually increasing your pace during the course of a run. The idea is to start slow, letting your body acclimate, and then ramp up your speed to finish at a much faster pace.

Progression Run Benefits:

The benefits of progression runs include improved endurance and mental toughness. The gradual increase in pace can help you learn how to manage your energy reserves better, which is especially valuable in races. It also aids in building speed, as you push your limits during the latter part of the run.

Progression Run Workout:

1. Begin with a 10-minute warm-up at an easy pace.
2. Transition into a 20-minute run, starting at a comfortable pace, and increase your speed every 5 minutes.
3. Finish with a 10-minute cool down at a slow pace.

2. Increase Running Speed and Endurance with 30-Minute Hill Workout

The 30-minute hill workout is exactly what it sounds like: a workout that incorporates running up and down a hill for 30 minutes. It’s a demanding exercise that reaps massive benefits for runners. This workout is an essential part of any running program to increase speed and endurance.

Hill Workout Benefits:

This workout is excellent for building both speed and endurance. The uphill sections work your leg muscles harder than flat running, which translates into increased power and speed over time. Meanwhile, the continuous nature of the workout boosts your endurance significantly.

Example Hill Workout:

1. Warm up with a 10-minute easy run on flat terrain.
2. Find a steep hill and run up it at a challenging pace for 30 seconds to a minute, then jog or walk back down.
3. Repeat this cycle for a total of 30 minutes.
4. End with a 10-minute cool down on flat ground.

3. Increase Running Speed and Endurance with The Base Run (Zone 2 Running)

The base run, also known as zone 2 running, is a moderate-intensity workout that forms the foundation of any running program. It’s particularly important for new runners as it helps to build aerobic endurance.

Base Run Benefits:

A base run is typically performed at a “comfortably hard” pace, which means you should be able to hold a conversation without gasping for air. While it doesn’t directly contribute to speed, it’s essential for building endurance and improving your body’s ability to utilize oxygen efficiently.

Example Base Run Session:

1. Begin with a 10-minute warm-up at an easy pace.
2. Transition into a 30-minute run at a “comfortably hard” pace.
3. Finish with a 10-minute cool down at a slow pace.

4. Increase Running Speed and Endurance with Fartlek Speed Workouts

Fartlek, a Swedish term meaning “speed play”, involves varying your pace throughout your run, alternating between fast segments and periods of slower running or walking for recovery.

Fartlek Benefits:

The key benefit of fartleks is their ability to enhance both speed and endurance. The faster segments challenge your leg muscles and cardiovascular system, improving your speed, while the varied pace over a longer duration helps to build your endurance.

Example Fartlek Session:

1. Warm up with a 10-minute easy run.
2. For the next 20 minutes, alternate between 1 minute of fast running and 2 minutes of slow running or walking.
3. Cool down with a 10-minute easy run.

5. Increase Running Speed and Endurance with Interval Speed Workouts

An interval workout involves short, intense bursts of speed, separated by periods of recovery. It’s an excellent way to improve your running pace and boost cardiovascular fitness. This is another key running program to increase speed and endurance.

Interval Workout Benefits:

Interval training provides significant speed improvements as it enables your body to get used to running at higher intensities. Moreover, it also aids in building endurance by increasing your anaerobic threshold, which is the point at which your body shifts from aerobic to anaerobic metabolism.

Example Speed Workout Session:

1. Start with a 10-minute warm-up run at an easy pace.
2. Then do a set of 8 x 400 meters at a fast pace, with 90 seconds of rest between each repetition.
3. Finish with a 10-minute cool down run at an easy pace.

6. Increase Running Speed and Endurance with Sprint Workouts

Sprints are short, maximal-effort runs that significantly enhance your leg strength and speed. They also help build mental toughness, as you push yourself to the limit during each burst.

Sprint Workout Benefits:

Sprints primarily target speed improvement, but they also have an indirect impact on endurance by improving your overall running efficiency. They help develop fast-twitch muscle fibers that are crucial for explosive, powerful movements.

Example Sprint Workout Session:

1. Warm up with a 10-minute easy run.
2. Perform 10 x 50-meter sprints at your maximum effort, with a slow walk back to the start between each one.
3. Cool down with a 10-minute easy run.

7. Recovery Run

A recovery run is a short, slow run that follows a hard workout or race. It’s designed to facilitate your body’s recovery process by promoting blood flow to the muscles, helping to flush out lactic acid, and reducing muscle stiffness. This is perhaps the most underestimated part of any running program to increase speed and endurance.

Recovery Workout Benefits:

Although it doesn’t directly impact speed or endurance, recovery runs are critical for maintaining overall running performance. They provide a low-impact way to increase weekly mileage, helping to build endurance over time.

Recovery Example Workout

1. Begin with a 5-minute warm-up at an easy pace.
2. Transition into a 20-minute run at a very slow pace.
3. Finish with a 5-minute cool down at a walking pace.

8. Increase Running Speed and Endurance with Threshold Running

Threshold running, also referred to as tempo running or lactate threshold running, is a form of endurance training where you run at a “comfortably hard” pace for a sustained period. This pace is often defined as the fastest you can run without accumulating lactic acid in your muscles faster than your body can remove it.

Benefits of Threshold Running

The primary benefit of threshold running is the improvement of your endurance and running economy. By training at or near your lactate threshold, you can enhance your body’s ability to delay the onset of fatigue, allowing you to maintain a faster pace for longer durations. While it does not directly target speed like sprint or interval workouts, threshold running is a powerful tool for enhancing endurance and achieving a faster overall race pace.

Threshold Example Workout

The structure of a threshold running workout is fairly straightforward, involving periods of threshold-pace running sandwiched between warm-up and cool-down phases. Here is an example of a threshold running workout:

1. Begin with a 10-minute warm-up at an easy pace.
2. Transition into a 20-minute run at your threshold pace. This pace should feel “comfortably hard” — it’s faster than your normal easy run, but not as fast as a full-out sprint. You should be able to utter only a few words at a time without gasping for air.
3. After the threshold run, transition into a 10-minute cool-down at a slow, easy pace. This will allow your body to recover, flushing out lactic acid and reducing muscle stiffness.

Remember, it’s crucial to listen to your body during these workouts. Your threshold pace can vary depending on several factors, including your fitness level, fatigue, and the weather. So, always ensure the pace feels “right” rather than adhering strictly to predetermined speeds.

How do I put all of this together?

Having an arsenal of effective workouts at your disposal is a great start, but the key to unlocking significant improvements in speed and endurance lies in strategically integrating these exercises into a structured running plan. A well-crafted plan balances intense workouts with recovery periods, allowing you to push your limits without risking overtraining.

The importance of a plan cannot be overstated. It offers a clear roadmap towards your fitness goals, providing structure and eliminating guesswork. It also instills discipline, ensuring you stay consistent, which, as we know, is the key to running success.

However, it’s essential to remember that every runner is unique, so there’s no “one size fits all” plan. The optimal running plan should cater to your current fitness level, goals, schedule, and other individual considerations.

As part of our running program to increase speed and endurance, we have created a plan that any runner could follow. This plan incorporates the above workouts. We have not measured distance in the workouts, instead you should run to the time indicated. Running form is also impossible, you can read our guide here.

Running Plan

This plan is based on the classic 80/20 routine where 80% of your runs are easy or moderate (zone 2 or recovery runs) and the remaining 20% are high-intensity workouts (sprints, intervals, hill workouts).

Running Program to Increase Speed and Endurance: Key Takeaways

1. Understand the Components: The right running program comprises a blend of different exercises, each targeting specific aspects of your running performance. Familiarize yourself with these exercises and the benefits they bring.
2. Embrace the Progression Run: Start slow and ramp up your speed. This exercise will aid in improving endurance and mental toughness, helping you manage your energy reserves better.
3. Scale the Hills: The 30-minute hill workout is challenging but incredibly rewarding, enhancing both speed and endurance by working your leg muscles harder.
4. Build the Base with Zone 2 Running: This moderate-intensity workout builds aerobic endurance, which forms the foundation of any running program.
5. Play with Speed – Fartlek Workout: Alternating between fast and slow running periods during your workout enhances both speed and endurance.
6. Get Fast with Interval Speed Workout: Interval workouts with short, intense bursts of speed improve your running pace, boost cardiovascular fitness, and increase your anaerobic threshold.
7. Push the Limits with Sprints: Short, maximal-effort runs can significantly enhance your speed, leg strength, and mental toughness.
8. Strategically Integrate Workouts: It’s crucial to integrate these exercises into a structured running plan, balancing intense workouts with recovery periods.
9. Stick to the Plan: Having a clear plan offers a roadmap to your fitness goals, providing structure, and ensuring consistency – the key to running success.
10. Personalize Your Running Plan: Remember that every runner is unique. The optimal running plan should cater to your current fitness level, goals, and schedule.
11. Implement the 80/20 Routine: In this recommended plan, 80% of your runs are easy or moderate (zone 2 or recovery runs), and the remaining 20% are high-intensity workouts (sprints, intervals, hill workouts).

Remember, the most important aspect of any running program is consistency. Stick with the plan, and you’ll see gradual yet sustainable improvements in your speed and endurance over time.

Check out this video on improving running pace from GTM

Check out this video on improving running endurance

Youtube Channels That We Recommend

• GCN – The Global Cycling Network: This is a must-visit YouTube channel for cycling enthusiasts. GCN posts engaging and informational content about all things cycling, from professional insights, tech reviews, to cycling tutorials. Whether you are a beginner or an experienced cyclist, this channel has something for everyone.
• The Running Channel: This YouTube channel is specifically geared towards runners. It features a vast array of content including running tips and tricks, training guides, gear reviews, and inspirational stories from runners around the world. Perfect for runners at any level who are looking to learn, improve, and find a community of like-minded individuals.
• Breathe and Flow: A perfect channel for those seeking wellness and balance in their lives. Breathe and Flow provides an array of yoga and meditation content suitable for beginners and seasoned practitioners alike. Explore various yoga flows, mindfulness techniques, and deepen your understanding of the practice with their insightful teachings.